Monday Morning, August 26, 2019- Jr. Gold @ Broadlands (LCM!)

Welcome back! I hope everybody enjoyed their break & is excited for the SCY season.

1 x 600- 300 swim freestyle, 200 reverse IM drill, 100 easy kick on back (focus on UDK's)
1:00 rest

With fins:
6 x 50 @ 1:10- odds, ra2 la2 free drill; evens choice kick on back build (UDK's past flags)
6 x 50 @ 1:05- odds, 2 dolph kicks 1 pull breast drill; evens dolph kick on side (UDK's to 8M)
6 x 50 @ 1:05- odds, choice drill in primary stroke (NO FREE); evens swim (build)/kick by 25's
1:00 rest, check HR then take off fins

1 x 300- go 50 swim free br 3, 25 choice drill in 4th best stroke NO FREE, 25 choice skulling
1:00 rest, check HR again

 All @ :10 rest...
4 x 50, 6k-skull & switch (on side, stay long- watch hands out front & feel water on them); #3 choice drill
1 x 100 swim freestyle br3
6 x 50, 25 6k-skull & switch drill, then 25 choice drill; #4 is choice kick on back build, UDK past flags
1 x 100 swim freestyle br3
8 x 50-
odds, choice skulling/drill by 25's
evens, swim (same stroke as drill on odd 50's)/kick by 25's- build the kick to FAST
1 x 200 swim free/NO FREE by 50's
1:00 rest, check HR

With boards, finish up with:
Out & backs kick (to 15-18M), forward somersault at 15-18M
We'll change kick every 4 or 5 out & backs.

Warmdown a bit before you get out. Do an excellent job in school today & think about what you want to achieve this year. Have a great day!